Worth to know

Less = More Effective

Fitness strength training sessions can be done using many divergent methods and all of them give results. Sure, I know people who train 4-6 days/week while performing 4-5 sets per exercise and get good results in the short term. However, what many trainee's who train 4-6 days per week find out over time is that half their weekly workouts must be sub-maximal. In other words,training 2 or 3 days/week are as effective training frequencies as any as long as intensity is high. There does not exist any scientific literature that would suggest that the more advanced trainee needs to train more frequently, although some do. There are a number of factors (nutrition, lifestyle, emotional stress, sports/practice, injury, number of exercises performed in a workout, type of exercises performed in a workout, level of trainee, volume of work performed per workout) which can influence training frequency recommendations. One of the groups of trainees which may require increased training frequency are individuals rehabilitating an injury.

Olympic lifters may train more frequently because much of their work is skill work using light training loads. They may train more frequently to fine tune their execution. Such training sessions are of no practical value to any other population. Training hard...training for results and improvement should be done not so infrequent that adaptation processes are inhibited. If you don't feel recovered don't train. More exercise sessions per week in and of themselves will not produce better results because there will be less time available for recovery. Recovery is an important component of the results equation...

Progressive resistance workouts + Proper Nutrition + Recovery = Results

Treadmill vs. Elliptical Trainer

Researchers at the University of Mississippi found that elliptical trainers provide the same cardiovascular benefits as treadmill running, without the impact on your joints. So they're a perfect solution if you're a runner who wants to stay in race shape without excessive pounding to your ankles, knees and hips.

"Instead of holding on to handles, pump your arms as if you were running,”. It improves your balance, which will help you whether you're running 2.6 km or 26.2.

The 20-minute fat-burner: Try this "alternating interval" fat burning exercise workout from Lance Watson, a coach of Canada's Olympic triathlon team. By alternating between levels of high resistance and those of high speed, you'll be able to work at a higher relative intensity for a longer time. Warm up, and then increase the machine's resistance level until you're striding at 70 percent of your full effort. After 2 minutes, lower the resistance to the level you used during your warmup, but increase your stride rate so that you're still exercising at 70 percent of your full effort. Continue alternating between a high resistance and a fast stride every 2 minutes for a total of 20 minutes

Waist-to-Hip Ratio

This is a measurement that can show you if you have to lose weight or not: It is not important if you do the measurements in inches or in sm, the ratio is still the same.

For Women:

If the waist-to-hip ratio is 0.85 or higher - lose weight.
Example: Your waist measures 91,44 sm. Your hips measure 101,6 sm.
Waist-to-Hip Ratio is 91,44 ÷ 101,6= 0.90 , which is higher than 0.85 – You should lose some weight.

For Men:

If the waist-to-hip ratio is 1.0 or higher - lose weight.
Example: Your waist measures 101,6 sm. Your hips measure 96,52 sm.
Waist-to-Hip Ratio is 101,6 ÷ 96,52 = 1.05, which is higher than 1.0 - You should lose some weight.

Maximum Strength

What is the ideal time under tension for an exercise set to achieve maximum strength development?

Answer: 20-40 seconds

For strength we usualy use sub max. weight and we do 3-5 repetitions. If each repetiotion takes 3 sec positive,1 sec .hold an 3 sec.negative,then it will take 21 to 35 sec. to complete strength training set.


  • If you run 3000 m. on the treadmill at slow speed, you primarily use as fuel: Fat
  • Your maximum heart rate equals to: 220 - your age in years


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